Did you know that over 40% of women over the age of 20 in the United States are struggling with obesity? While there are many potential causes of obesity, poor nutrition is a large one. You only get one body, and if you don’t fuel it with nutritious foods, you won’t reach your full potential.
Women and men have similar dietary needs, but there’s so much nutritional misinformation on the web that focuses on women’s insecurities. We’re here to help clear the air so you can refresh your diet.
Read on for a few tips on good nutrition for women.
Fill Your Plate With All of the Food Groups
When you were in school, you likely became familiar with the food pyramid, right? It showed you all of the food groups and approximately how many servings of each type of food that you’d need to eat every day to have a balanced diet.
In reality, the food pyramid is imperfect. It’s a loose guideline. What matters is that you always fill your plate with as many of the food groups as possible, focusing mostly on whole and unprocessed foods.
Prioritize fruits and vegetables. Remember that fruit has a lot of sugar, so balance that out with any sweet treats that you may also eat.
Vegetables are great volume foods. If you’re always feeling hungry and you find yourself snacking throughout the day, add more bulk to your meals by adding leafy greens.
When you eat grains, opt for whole-grain options as often as possible.
If you’re over the age of fifty, you should also be prioritizing dairy or another healthy source of protein. As women get older, their risk of developing osteoporosis gets higher. Getting enough calcium (and vitamin D) will help prevent this condition.
Dairy is also a good source of protein. The average sedentary woman should eat at least 46 grams of protein per day.
Calories: How Much Do They Matter?
Many women struggle with their weight, especially as they start to age. Even younger women find themselves with weight-related problems, and unfortunately, disordered eating.
With the amount of toxic information online, women often find themselves confused about how many calories they’re supposed to eat. The prevalence of fad diets and social media diet tips doesn’t help.
Calories do matter, but no one should ever go below 1200 calories per day. The more you weigh, the more calories your body needs to sustain itself if you want to maintain your weight.
It’s a good idea to focus on the quality of food that you’re eating rather than the quantity. A nutritious salad that’s 500 calories of greens, nuts, and fruits is better than a 300 calorie bagel (not that there’s anything wrong with the bagel).
Use a calorie calculator to get an idea of how much you should be eating. You might be shocked at the results!
Is It Okay to Add Dietary Supplements?
It’s always okay to add supplements to your diet, though it may be in your best interest to talk to your doctor beforehand (especially if you have a medical condition, you’re pregnant, or you’re trying to conceive).
The modern American diet just doesn’t have all of the vitamins and nutrients that the average woman needs to reach optimal health. If you have a dietary restriction, you’ll struggle even more.
It’s healthy to use protein supplements, prenatal vitamins, and supplements like these formulas to keep yourself in better health. Don’t over-fill your diet just to meet all of your nutritional needs.
Do You Have Good Nutrition?
If your plate has been looking a little beige lately, it’s time to add some greens and give yourself a good nutrition boost! Remember, you are what you eat. Keep yourself healthy by eating a wide variety of nutritious foods, eating enough calories, and supplementing when necessary.
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